12/11/24

12/11

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Handstand Hold
[or pike hold on box]
3) Hollow Rocks
4) HR Push-Ups
5) Jumping Pull-Ups
*Stagger class as needed

*Allow 5 min to Warm Up/Set Up Part A

1A. Upper Body Push/Pull:
For Max Reps:
(One Set)
:60 on/:60 off
1) Bar Muscle-Ups
or
Strict Pull-Ups
2) Cal Row
3) Strict HSPU's
4) Cal Row
5) Alt. DB Snatches (50/35lbs)
6) Push-Ups
-2 min rest-
2A. EMOM x 18
50-60% of reps achieved in Part 1A
(3 Sets)
1) Bar Muscle-Ups
or
Strict Pull-Ups
2) Cal Row
3) Strict HSPU's
4) Cal Row
5) Alt. DB Snatches (50/35lbs)
6) Push-Ups
*Stagger class as needed

HXBX

Warm Up
4 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 10 min Window:
Bench Press x 6
*1= half rep+full rep

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Row

2) AMRAP:
5 Push-Ups
10 DB Step-Ups